How to do healthy exercise? Reasonable exercise can bring health, but unreasonable exercise also has potential dangers. Therefore, the popularization of scientific exercise methods is to obtain the best and lasting exercise effect. Let's share how to do healthy exercise.
How to realize the progressive principle of healthy exercise 1
Progress means progress, development and improvement, not staying at the same level. It is a gradual, continuous and sequential change, not a sudden or drastic change. The principle of gradual progress is a process rule of exercising by various means according to the law of strengthening physical fitness. In the process of scientific physical exercise, the most essential thing is the problem of exercise load. Gradually, instead of increasing the load every day on average, the exercise load is increased in a planned way according to the adaptability of the human body to exercise and the requirements of excessive load. A certain exercise load can only cause the body to adapt after a certain number of times and time, and then gradually increase the exercise load, so that the body can adapt to a new level, and finally achieve the purpose of enhancing physical fitness. Progressive principle is an exercise method to adjust the exercise load in stages according to this adaptive change.
Repeatability principle
Repetition means repetition again and again. The principle of repetition refers to the process of exercising through various means, which has the characteristics of repetition. Experience tells us that in physical exercise, only practicing a few times has little effect on people. Practice to a certain extent can have a good effect on the body, and repeated times will also bring side effects to the human body. Therefore, repetition is a regular and limited repetition, which is another law of exercise. What are the requirements for repeating reading? The first is the combination of exercise and intermission, which requires both full exercise and proper rest. This does not mean that you must have a full rest after an exercise, but you can give more full continuous rest when you have not had a full rest after a few days of exercise. Secondly, physical exercise should be carried out continuously every week, month, year and year. In middle school, you should take part in physical exercise every day. Never fish for three days and dry the net for two days.
Principle of comprehensiveness
The human body is a whole. If you want to strengthen your physique, you must exercise and develop all the parts that make up the human body. Specifically, it is to develop the functions of various parts of the body (such as head and neck, trunk and limbs) and various organ systems (such as cardiovascular system, lung, nerve and gastrointestinal system). ), various physical qualities and various basic activities of the human body. Some people think that comprehensiveness only refers to the activities of large muscle groups, which is a one-sided view. The strength of physical fitness is related to the development of relevant parts of the human body, that is, a small part of life will not be endangered, but it will also bring adverse effects to the whole. For example, bad teeth are not life-threatening, but they will have a negative impact on health, so the ancients had a fitness method of "ironing their faces and buckling their teeth". Teenagers are in a period of rapid development, so they need to pay more attention to comprehensive physical exercise, and they can't give up the principle of comprehensiveness just because they are interested in an activity.
Principle of consciousness
The principle of consciousness refers to exercising consciously from the perspective of strengthening physical fitness, rather than exercising blindly or aimlessly. Except for the self-discipline and reflex activities of organisms, all random activities of human beings are accompanied by certain consciousness. Blindness is not unconsciousness, but unconsciousness, superficial consciousness and wrong orientation of consciousness. There is a big difference between the consciousness of strengthening physique and the consciousness of competitive competition. In the process of scientific physical exercise, we should point our consciousness to the goal of developing and strengthening physical fitness, rather than simply improving the results of sports competitions and winning the championship. Some teenagers point the consciousness of participating in physical exercise to competition and entertainment, and regard physical fitness as a natural result in the process of practice, which will not be good for development and physical quality. Therefore, in the process of participating in physical exercise, everyone should strengthen and establish a correct consciousness.
Personality principle
The principle of individuation refers to arranging the exercise method, content and exercise load according to individual characteristics during the exercise process. Everyone's physique has its own characteristics, and only by exercising according to this characteristic can we achieve the effect. Therefore, this principle is a rule that needs to choose means and methods of use according to personal characteristics. To implement this principle, we need to have an understanding of ourselves, which requires measuring and evaluating the body's shape, function, quality and sports ability (which have been introduced in other tips), and making the exercise mode we should choose on the basis of obtaining certain data. For example, students have poor cardiopulmonary function and poor running ability, which can be strengthened in exercise according to their own weaknesses. At present, the method of advocating "exercise prescription" in sports at home and abroad is the embodiment of the importance of this principle.
How to do healthy exercise 2. Five main points of doing healthy exercise
1, step by step, planned exercise
Before you start exercising, you should have a clear plan and goal, including the amount of exercise you want to achieve in a day, when you can increase the amount of exercise, what kind of exercise you want to choose, and so on. Make a suitable plan according to the individual's actual situation and exercise regularly and effectively according to the plan.
2. Pay attention to methods and scientific actions.
We should also pay attention to the correct exercise methods, and blindly exercise only by enthusiasm and desire, which will not only fail to achieve the expected results, but also cause sports injuries and be harmful to the body. Before exercise, you need to evaluate your physical fitness and choose suitable and favorite sports to exercise.
3. Do what you can and exercise properly.
You can't be eager for success in sports. It can't be done overnight. At the beginning, you should exercise less. After a period of time, the movement can be from easy to difficult, from simple to complex, from slow to fast, and the movement time can be increased accordingly.
4. Form a habit and keep exercising.
The most important thing in sports is persistence. If "three days to fish and two days to dry the net", the achievements of sports will be lost. Therefore, exercise should have determination and perseverance, arrange exercise time reasonably, form a good habit of exercising on time, and persevere.
5. Pay attention to injuries and exercise carefully.
There will inevitably be injuries in sports, so we must pay more attention to the knowledge of preventing sports injuries and dealing with sports injuries. For example: how to deal with cramps, how to deal with emergencies with sprained feet, and so on.
How to prevent sports injuries
1, fully prepare for the activity.
Be sure to do enough warm-up activities before exercise, which can effectively reduce the occurrence of sports injuries. Warm-up activities can not only improve the excitability of the central nervous system, but also improve the elasticity of muscles, improve the function of motor organs and prevent the injury of muscles and joints.
2. Strengthen exercise in vulnerable parts.
Muscle, joint capsule, ligament and other soft tissue injuries are common during exercise. Strengthening quadriceps femoris can prevent knee joint injury; To prevent shoulder joint injury, we should strengthen the exercise of deltoid, scapula, pectoralis major and biceps brachii. Therefore, consciously strengthening the exercise of vulnerable parts also plays an important role in preventing injuries.
3. Prevent local burdens.
When doing strength training, the load is too concentrated, which will also cause excessive local burden on the body and cause sports injuries. Therefore, monotonous exercise mode should be avoided as far as possible to prevent local overload from causing damage.
4. Relaxation after exercise is equally important.
After exercise, body temperature, heart rate, breathing and muscle stress can be restored to the normal level before exercise by stretching and other relaxation methods.
How to do healthy exercise 3 How can exercise be beneficial to health?
According to the people's sports report of China from April 38 to June 2065, walking accounts for 36%, running accounts for 23% and 56%, and the sum of them exceeds 60%. Everyone likes sports that can be played at any time in daily life. Low threshold and good results are the reasons for the highest proportion of walking and running, which directly drives the popularity of marathon.
According to the report, China people exercise 5 1 12 steps every day on average. In the city ranking, Guiyang has become the favorite sports city, with an average daily rate of 594 1. Among the top five cities, Shenzhen is the only first-tier city on the list, with an average daily walking pace of 5436 steps. So how many steps do you take every day?
What is the healthiest way?
Walking is recognized as "the best exercise in the world" by the World Health Organization. Research shows that people who walk more will feel healthier. Whether walking or walking, it can play a role in exercising. Experts believe that 6000 steps a day ≈3 to 4 kilometers walking distance ≈30 minutes of moderate-intensity exercise.
Recommended by the Nutrition Society of China: The Dietary Guide for China Residents also suggests that adults should take more than 6,000 physical activities every day. Therefore, 6000 steps a day is the healthiest step to walk!
Get rid of three chronic diseases
1, let the blood vessels move
Cerebral hemorrhage, sudden death and myocardial infarction caused by hypertension are terrible. For hypertension, besides taking medicine regularly, it is the best way to treat hypertension to insist on regular fitness walking.
When patients with hypertension take part in walking, they should pay attention to: when walking, they should land on their feet, protrude outward and walk at a moderate pace. When walking, the upper body should be straight, otherwise it will oppress the chest and affect the heart function. Follow the principle of gradual progress. When you walk, your blood pressure will rise slightly, so you must walk slowly at first, and its speed is about 40% ~ 50% of your whole walk. It is more appropriate to walk 2 ~ 3 kilometers in 30 ~ 45 minutes. The intensity of walking is based on the fact that sweat seems to flow out.
Step 2 make the blood clean
Walking is one of the important means to maintain the health of human blood lipid metabolism. 6000 steps a day has a great influence on reducing blood lipid, which can improve the activity of lipoprotein lipase and accelerate the operation, decomposition and excretion of lipid.
It is suggested that patients with hyperlipidemia should keep moderate-intensity exercise every day, that is, walk 3 ~ 5 kilometers every day, about 6000 steps. If you persist every day, your blood lipid will be greatly improved within half a year. At the same time, drink plenty of water, especially when you get up in the morning and insist on drinking 300 ml of boiled water on an empty stomach, which can dilute the blood viscosity and clean the gastrointestinal tract.
3. Consume a lot of glucose
Many diabetics are afraid to do any exercise once they get sick. In fact, walking is also the best way to lower blood sugar, which can not only lower blood sugar, but also reduce the dosage of patients. Many diabetics control their diabetes well by "walking".
Walking can help you lose weight. Obesity is one of the important factors in the occurrence and development of diabetes. After losing weight, many tissues and cells in the body are more sensitive to insulin, thus reducing the demand for insulin and controlling the disease.
Fitness walking can burn a lot of glucose in the blood, strengthen the regulation of glucose metabolism, improve the utilization rate of glucose, and thus reduce blood sugar and urine sugar.